If you’re looking for quick workouts you can do at home, in an apartment, in a hotel room, or even at a gym, look no further. Here is a 7-Day Workout Plan with five exercise circuits and two rest day activities, all of which take 20 to 30 minutes to complete. You can follow them in the order given or mix them up. Either way, just do it – no excuses!

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If you answered yes to any of the above, then this 7-Day Workout Plan is perfect for you!

Anyone at any level can do these workouts whether you’re a beginner or more advanced. And you won’t have to spend an arm and a leg on equipment because these workouts use only your own bodyweight and some use dumbbells or resistance bands.

You also won’t have to spend tons of money on a gym membership because this 7-Day Workout Plan is completely free!

Tip #2: Put in the effort

Give it your all when you workout. Not 80%, not 90%, but give it a full 100% effort or more. What you get out of your workouts is what you put in. So if you want to build lean muscles or drop the weight, you need to work for it.

If you need to take a break, try not to stop. Instead take a few seconds to move a little slower, but keep moving. Then pick the intensity right back up again.

Tip #3: Move and breath right

Be mindful of your breathing and don’t hold your breath. Holding in your breath can raise your blood pressure and lead to dizziness.

Tip #4: Sweat to some tunes

Upbeat music helps keep you motivated and helps get you through even the most strenuous workouts. So go to Summer 2017 Workout Songs Playlist for tunes to help you crush your workouts!

Tip #5: Make time for active recovery

It’s important to give your body time to recover. That’s why active rest days are included in this 7-Day Workout Plan, so make sure to take those active rest days.

Notice how the word active is in bold? That’s because it’s not a “sit on the couch” kind of rest day. It’s a day to do something that gets you moving, although not as intensely as you would during the workouts in the 7-Day Workout Plan. But the activity should be something that raises your heart rate for 30 minutes.

Tip #6: Switch it up

Tip #7: Stretch

At the end of each workout in the 7-Day Workout Plan, take a few minutes to stretch. An ideal time to stretch is right after you workout, while your muscles are still warm, so it’s best not to put it off. Plus, if you do it then, you’re less likely to skip stretching that day.

Try using foam rollers in your stretching routine. Rolling out with these babies is like giving your muscles a mini-massage.

Tip #8: Refuel

Follow each workout with healthy protein and healthy carbs to replenish depleted energy. Ideally you want to do this within 20 to 30 minutes after you finish your workout. For a list of our favorite protein powders, check out these Fitness Resources .

Tip #9: Remember this important tip

I saved the best tip for last. HAVE FUN!

You’re more likely to stick with an exercise routine if you enjoy it. So make sure to keep a positive attitude throughout your workout and it’ll go by sooner than you know it.

The 7-Day Workout Plan – Week 1

Here are your workouts. You can click on each workout to view a larger version or to print.

What Did You Think?

Before starting this or any diet, exercise or fitness program please consult your physician or other qualified health or medical professional to determine if it is right for your needs. This information is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. Read full Disclaimer.

This is a great post! I love how your organized the different workouts. A post like this is a really good idea, and I think it offers a lot more valuable content for readers. I usually just post one or two in depth workouts per week. Maybe I will try doing something like this for my blog

Yes, when I did CrossFit you get the workout that day or some gyms posted them the night before, but you usually don’t get the whole week. My thought was it would be easier for people to plan ahead, move them around if they prefer, and avoid making the excuse that they don’t know what to expect. What’s your site? I’d love to check it out.

These workouts are no joke! (Anything with burpees can be pretty killer for me). But I need a challenge like this and I love how all these workouts are laid out! Thx for these, I’m motivated to workout now!

I have a bad habit of not warming up before exercising. Sometimes its due to plan laziness or if I am out of ideas in terms of what to do lol. This list has a lot of things I can try for next time at the gym.

Frankensteins are when you hold your arms straight out in front of you and alternate kicking your foot up to the opposite arm. I’ll post a movement guide soon. In the meantime, I recommend substituting movements you don’t know with movements you do. That way there’s no excuse not to do a workout 😉 Thanks for the feedback!

These workouts are less than a half hour each. Time yourself the first day. If you only make it through 15 minutes, set the timer to 20 mins the next day. Keep doing this until you can finish an entire workout. You can do it!

Great tips, the best one is the last one: have fun! This is so important as if you don’t enjoy the workout you will never stick it out to the end of the program and therefore won’t see any significant results.